Alex's Journey

Bench Press Warm up:
Bar x 10, 95lbs x 8, 115 x 7, 135 x 5, 145 x 2

1RM = 180lbs

Now 180lbs is 5 pounds less than my working sets have been the 2 reasons my 1RM is lower than my working sets have been are
#1 I’m using a full range of motion now, about 3 inches lower (touching my chest) than I would normally go
#2 Probably have lost a slight bit of muscle in my pecs

Next week I will be starting a powerlifting program for strength

10 minutes of jogging around the block and 10 minutes of jump rope this morning before breakfast.

Started out with a warm up, my dead lift 1RM turned out to be 265×1

10 minutes of jogging on the treadmill

30 minutes of snow shoveling

154.5lbs

Military Press Warm up:
Bar x 12, 65lbs x 5, 85 x 5, 95 x 2
1RM Hit at 110 LBS

Did 6 sets of lighter dumbell press afterwards. I’m doing military press with a full range of motion down to my collar.
Tomorrow I will find my 1RM for deadlift.

Last weeks photo here:

Todays photo:

In the first photo I’m 159lbs in the second, today I am 156lbs. Thursday was not a good day, I had a work christmas party and cheated and cheated and cheated. A couple nachos a baked potatoe a steak and salad. Not to mention four beers which led to a few chocoalte wafers. About 3000 calories for the day. The next day my bench press suffered 2 reps. Lesson learned, alcohol has a very negative impact on your results.

Fish oil works great, I notice my hair is a little bit less oily and the slight eczema I had has dissapeared. I dipped to about 1700-1800 calories over the weekend. This week I’ll eat additional calories on tuesday and possibly friday. I’m going to Oregon to see family so I will not be updating this week. Though I will go to the gym or do home exercises in place of my original routine.

Total fat loss this week = 3lbs

Bench Press
135 x 3, 155 x 3, 175 x 3, 185 x 4, 175 x 6, 175 x 5, 155 x 5 155 x 5
B1 Dips
18 reps, 12 reps, 11 reps
B2 Inc DB Flies
20lbs x 8, 15 x 12, 15 x 11
Close Grip BP
95lb x 7, 95 x 5, 65 x 12
Tri Ext.
15lbs x 10, 15 x 8, 15 x 6

Huge cheat day yesterday because of a work christmas party. Big mistake as you can see, 4 beers and 800 calories over my diet and strength loss were the results.
Though I weighed in at 157lbs.

Pullups
10 reps, 7 reps, 5 reps
DB Row
60lbs x 9, 55 x 11, 55 x 10
Chin ups
5 reps, 5 reps, 3 reps
BB Curl
55lbs x 8, 55 x 6, 55 x 5, 45 x 7, 45 x 6

20min elliptical target HR=140

Weighed in at 158lb. Finding it easier to run with a higher heart rate.